150611 Thursday

Day 4
WOD 150611

warm-up – Coach’s Choice

A1. empty barbell push press cluster – 10. 10. 10, rest 10-15sec in front rack @ dots, 30sec FLR then A2
A2. ring/bench dip cluster – 5. 5. 5, rest 10-15sec @ dots, 30sec FLR then A3
A3. hrpu cluster – 10. 10. 10, rest 10-15 sec @ dots, rest 1min then back to A1, x 2
-rest as needed-
B. AMRAP 12:00 @ 85% effort
7 pull-ups
200’ run
1:00 rest
C. 5-10min post WOD flexibility – Coach’s Choice